Reviewed by nutritionist Maria Laura Hadad-Garcia
Key points
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Sodium requires a mineral for many bodily processes.
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Too much sodium increases the risk of heart disease and high blood pressure.
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Many canned foods, such as beans and beets, can still be eaten – even when looking at your sodium.
Do you try to watch sodium intake? Most people take too much and excessive consumption can increase the risk of heart disease and high blood pressure. And maintaining sodium intake is even more important for those who already have high blood pressure, which is almost half of the adult population in the United States
If you have high blood pressure, canned goods are probably on your non-eating list because of their poor reputation that they are high in sodium. In fact, canned soups are one of the popular foods from the “salt six:” identified by the American Cardiac Association as the culprits for excess dietary intake of sodium. But before you write off canned goods for the good, you can miss many thick and comfortable staples-we are here to assure you that they can still be part of a diet suitable for blood pressure.
Taking dietary approaches to stop the diet of hypertension (DASH) has been shown as a solid strategy to prevent and treat high blood pressure. A pillar of dash diet is to limit the dietary sodium to no more than 2300 milligrams a day, which is 1 teaspoon of salt. Canned foods can be quite high in sodium, so look for low sodium or non-salt options. The leakage and rinsing of canned foods can also reduce sodium by up to 40%.
In addition, like many diets, Dash Diet emphasizes the importance of fruits and vegetables. But here is one thing: it does not state that they should be fresh. Canned products are still full of the same healthy nutrients. The same applies to high quality canned proteins such as fish and legumes.
In this article, we will look at what to look for in the labels of canned food for shopping and the best canned foods for high blood pressure recommended by nutritionists.
1. Canned sardines
“Canned sardines are filled with omega-3 fatty acids and calcium, as is beneficial for blood pressure.
Only one (5-pound) of sardines provides a significant amount of cardiac omega-3, together with 18 grams of protein and 20% to 25% of the daily calcium value, which is 1300 mg. Not sure how to use canned sardines? Try them in a Greek salad with sardines. As the sardines can be high in sodium, we recommend enjoying 1 cup of this salad instead of the recommended serving size, which is 2 glasses. Or buy sardines without adding salt and enjoy the full serving size.
2. Canned beans
There is a lot to love for a modest bean can, as it is a universal staple for a closet that is comfortable for the budget, convenient and thick with nutrients. “Eating canned grains is a great way to help keep your blood pressure in line,” says Laura M. Ali, Ms, RDN, a culinary nutritionist based in Pittsburgh and the author of The Cookbook A smart diet for twoS “They are a good source of potassium, magnesium and fiber-important blood pressure control. You can also find various options with low sodium.”
Studies are associated with higher intake of legumes (such as beans) with lower blood pressure. Only half a glass of low -sodium black beans provides a huge 8 grams of fiber, 7 grams of protein and blood pressure -lowering trace elements such as calcium and potassium. Considept, calcium plays a crucial role in controlling blood flow, regulating the narrowing and expansion of blood vessels.
Choosing an option with low sodium provides about half of sodium from a typical black bean box. Enjoy this beautiful white bean with white beans, spinach and sun -dried tomato orzo with lemon and feta, while helping to protect your heart.
3. Canned tomatoes
Canned tomatoes are a versatile main closet that can be used in many dishes, from pasta to soup and sauces. They are also loaded with healthy heart benefits. Smooth serving canned crushed tomatoes without added salt is not only low in sodium, but also provides 10% of the daily potassium value.
Potassium helps to counteract the effects of sodium by promoting its elimination by urine and by relaxing the walls of blood vessels. In addition, canned tomatoes are rich in lycopene, cardiac antioxidant that can help prevent cardiovascular disease. For a delicious, healthy dinner with the help of canned tomatoes, make this tomato soup (serve it with our spinach and artichoke cheese grilled for full meals!).
4. Canned tuna
Dietary instructions for Americans 2020-2025 recommend elderly eating 8 ounces of seafood a week. However, many Americans do not eat enough. Canned tuna with added salt is one of our photos; This is convenient for the budget, versatile and full of omega-3, which can lower blood pressure. In fact, an examination, which includes almost 5,000 participants, found that only 2 grams of omega-3s every day significantly lowers blood pressure. A 3-ounce part of a canned tuna not only provides 22 grams of high quality protein, but is also a good source of calcium and potassium. Need a little inspiration? Try this avocado spinach salad with tuna.
5. Canned pumpkin
The next time you shop for closet clamps, add a pumpkin -rich can to your stroller. “Including more potassium -rich foods such as canned pumpkin can help balance the negative side effects of salt on your blood pressure,” says Rus.
1 cup of canned pumpkin without added salt has about 11% of the daily potassium value, which is 4700 mg. “The canned pumpkin is not just for a pumpkin pie,” says Rus. “I use it all year long in oats overnight, pumpkin oatmeal and my kids love pumpkin muffins.” These healthy pumpkin buns are ideal for a healthy breakfast on the go or a sweet breakfast with lunch.
6. Canned pineapple
Fresh pineapple is not always easily accessible throughout the year, so canned pineapple packed in juice is a reliable alternative. Not only this popular tropical fruit is delicious, but it can also help lower your blood pressure. Serving 1 cup with pineapple glasses has over 2 grams of fiber and is a good source of potassium. Fiber is associated with helping to reduce the risk of heart disease and lower blood pressure. Replace canned pineapple for fresh pineapple salsa for your next taco in the evening or drink a green pineapple puree for breakfast.
7. Canned spinach
Canned spinach may not be as popular as fresh and frozen, but we think Popay may have been in something. Canned spinach contains many nutrients that promote health, including those that can lower blood pressure. One glass of canned spinach has over 5 grams of fiber, as well as a blood pressure convenient for potassium, magnesium and calcium. Green leafy vegetables such as spinach also contain nitrates that help blood vessels relax by lowering blood pressure. One study found that those who consumed at least 1 glass of leaf foliage a day had a lower blood pressure and a lower common risk of heart disease. Add canned spinach to cickens, pasta and smoothies.
8. Canned beets
“The bright red and full of antioxidants, canned beet is an excellent choice to help maintain healthy blood pressure,” says Ali. “They contain a variety of nutrients, healthy, including fiber, potassium, vitamin C and B vitamins. In addition, their beautiful red color comes from plant compounds called phytonutrients, including one called betolans-nutritional substance, which has been shown to help reduce inflammation and can be reduced.”
Like spinach, beets are also naturally rich in nitrates, which Ali says can help reduce blood pressure and reduce heart risk. Save time using canned beets in our tuna salad, white beans and dill.
Bottom line
Canned foods are known to be higher in sodium. And if you are trying to limit sodium intake to manage high blood pressure, you can avoid them. But don’t throw them away! Canned foods can still offer many, including other nutrients suitable for blood pressure such as fiber, potassium, calcium, magnesium and omega-3. Plus, most companies make options with low sodium or non-salt content for most of these foods. Use this list to stock your closet with brackets, which will make it easier to plan healthy dishes to manage your blood pressure.
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